Sally Pearson is drawing on painful lessons from the past to ensure she is in prime condition for this year's world athletics titles in South Korea.The Beijing Olympic silver medallist is the woman to beat in Daegu following her career-best and world-leading time in the 100m hurdles at a soggy Diamond League meet in Birmingham early yesterday.

The 24-year-old was ecstatic with victory in a time of 12.48 seconds but wary of pushing her body too far in the lead-up to the world championships, starting on August 27.

After producing her previous best of 12.50sec in Monaco two years ago, Pearson hurt her back three days later competing in Stockholm.

The complaint ended up hampering her performance at the 2009 world titles in Berlin, where she finished a disappointing fifth in the 100m hurdles.

''I have just run a personal best. I have never run as fast as that in my life,'' she said.

''My body is going to be in a bit of a shock.

''I am just going to make sure that I do not get too carried away with training and make sure my body recovers properly so that I am healthy for the rest of the season.

''I learnt a lot in 2009 when I hurt my back before the world championships. I know how to listen to my body now.

''That is just maturity from growing up in the sport. You have to learn your lesson.''

Another Australian heading in the right direction is javelin thrower Jarrod Bannister. The Queenslander, on the way back from a recurring back complaint, booked a spot for the world titles by recording a distance of 82.01m.

He finished third behind Norway's Andreas Thorkildsen (88.30m).

In encouraging news for Australia's middle distance stocks, former world championships bronze medallist Craig Mottram's (13min, 11.51sec) sixth-placed finish in the 5000m was easily good enough to qualify for worlds. Collis Birmingham (13min, 15.70sec) also qualified in the event.

Former world champion Dani Samuels (62.33m) finished third in the discus behind Germany's Nadine Muller (65.75m).